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Being skinny does not always mean you are healthy. It is only when you do the right tests that you can actually see if you are healthy or simply skinny fat. Yes, it is possible for a person to look healthy and fit only to find out they have dangerously high levels of visceral fat and they are metabolically obese.

It is when you understand your skinny fat physique that you can take the right steps to lose the excess body fat and achieve a lean body mass and normal weight too. That is what we look at below.

What is Skinny Fat?

Skinny fat can be described as someone who can appear to be lean and fit but in an actual sense, has a high body fat percentage. This also applies to when such people weigh themselves or calculate their body mass index. Everything will seem to be fine, but there are a lot more indicators showing what could be wrong.

It is why you need the right methods to check to see if your body type is what you expect. An example can be the body composition scale which also takes into account the skeletal muscle mass to fully understand your body type. This is unlike the BMI calculation, which is based on height and weight measurement only. 

How to Get Rid of Skinny Fat

If your goal is to get healthy again, you have to consider a few things first. Here is how to get rid of skinny fat.

Eat a balanced diet

The first one would be eating a balanced diet. If you are the kind of person who does not like vegetables, it might be time for more veggies. Also, have enough protein for building muscle around the abdominal cavity as you lose the subcutaneous fat. 

Have enough proteins 

Still, on proteins, make sure you are getting the healthy kind. You do not have to eat too many proteins, but ensuring it helps with enough muscle mass. It is advised to keep the protein amount around 20 to 30% of the diet. 

Minimize carb intake

A health news wire publication, HealthCanal also recommends eating your carbs. Of course, they have to be the right kind of carbs to achieve a healthy weight. Consider options such as brown rice, whole grains, and more rather than white bread or pasta. 

Get your body moving 

Do not forget to work out. Other than having a balanced diet, you also need exercise. Consider lifting weights, walking, and so much more. The idea is to just get moving and keep the body active. You can also do strength training as part of improving your body type. A good diet and workout routine should not leave you with a low muscle mass. 

Get enough sleep

Getting enough sleep would also help with reducing your fat mass. More sleep helps to keep the cortisol hormone low. This is the hormone responsible for triggering the fat storage process. So, it is possible to lose weight to a point it is a healthy weight, and the percentage of body fat is also within the right range you need it to be. 

How to Tell If I’m Skinny Fat

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It is only when you can do some other tests than BMI is when you can know if you are skinny fat or not.

One of such methods would be waist circumference. This is the cheapest and easiest method for skinny fat women, and men can tell their body type. You have excess fat if you are a female with a waist circumference of more than 35 inches. As for men, it is 40 inches or more. If you see this, it is time to lose fat. 

The body composition scale is considered one of the most effective ways of calculating body fat percentage. The scale calculates different things, including fat, water, and muscle of skinny fat people. This is to determine if they are in the healthy range. The recommended fat ranges are 10 to 20% for men, while for women, it is 18 to 27%. 

Considering the body composition scale is a cheap method, more people are advised to consider it rather than opting for a bathroom scale that might not always be accurate. 

DEXA scan can also help determine if you have the skinny fat condition and if it is time to start losing fat. During the scan, the machine emits an x-ray beam over the body to measure the body composition. It is quite an accurate method but can also be expensive for most people. 

Causes of skinny fat

The biggest reason you now have carried excess weight or fat is because of your poor eating habits and diet. Those people who eat processed foods all the time often end up with fat gain, even if they seem slim on the outside. That is why you are advised to consider vegetables, lean protein, and whole grains to prevent skinny fat and other conditions such as high blood pressure.

Having a sedentary lifestyle can also increase the chances of low muscle mass, increase the amount of fat, and consequently, body weight too. It is why you may want to consider doing a bit of exercise to ensure that the body keeps the excess fat off. 


The term skinny fat should not scare you, but you definitely need to start taking good care of your health. You might think being slim means you are healthy, but at times you might have excess fat under the skin. We recommend changing your diet to eat healthily and also exercising for fat loss and muscle growth. With a good diet and weight training, you never have to worry that you will lose muscle.

Frequently Asked Questions

  1. What is a skinny fat person?

A skinny fat person is one who appears fit and healthy but will often have visceral fat that is dangerous to their health. Proper tests are needed to establish if the person has a skinny fat body type. 

  1. What is the best way to get rid of skinny fat?

The first thing to fix should be your diet. Ensure that you are eating a balanced diet and keep the carbs low. Also, hit the gym for weight lifting or do light exercises like walking to keep the body moving. 

  1. What causes skinny fat?

Poor dieting and lack of exercise are the main reasons you end up with the skinny fat condition. So, watch what you eat and keep the body moving to deal with being skinny fat.

Published by HOLR Magazine.